Ray Peat says the pro-metabolic diet is the smart way to eat, often even at night. Load up on orange juice, ripe fruits, milk, gelatin, cheese, butter, coconut oil, and coffee with sugar. Combine carbs with protein and salt everything completely. Avoid seed oils, nut grains, most vegetables, PUFA, and fermented junk. Sugar is protective, not evil. High CO₂ production and low stress hormones are the key. Aspirin helps, raw carrot salad keeps the gut clean.

1. Who was Raymond Peat
2. What is the "Ray Peat diet"
3. Core Rules & Principles (the non-negotiables)
4. Key Foods He Preached Daily
5. Foods to avoid
6. His other beliefs
7. Health Advice & Other Teachings

1. Who was Raymond Peat
Raymond "Ray" Peat was an American biologist. He earned a PhD in biology, specializing in endocrine physiology and developmental biology. He taught at several universities. He focused on critically reading scientific literature and developing his own ideas about hormones,
metabolism, thyroid function, and nutrition.

2. What is the "Ray Peat diet"
The "Ray Peat diet" is a pro-metabolic nutritional philosophy where the goal is to maximize metabolism, support thyroid function, keep stress hormones low, and constantly supply the body with energy.

3. Core Rules & Principles (the non-negotiables)
- eat frequently including at night(no intermittent fasting).
-keep blood sugar stable with regular carbohydrates.
-At least 80-100 g protein per day, mainly from dairy and gelatin
- Combine protein with carbohydrates (fruits, etc.).
-plenty of salt.
-Drink many fluids: milk, orange juice, coffee with sugar
-Increase calorie intake gradually.

4. Key Foods He Preached Daily
Carbohydrates/Sugar Sources: Fresh orange juice (500ml-1liter per day), ripe fruits (oranges, pineapple, papaya, mango, cherries, melons, apples, pears, peaches, honeydew), white cane sugar, jam, ice cream, cola with real cane sugar (Mexican Coke).
Dairy: (raw or pasteurized, preferably full-fat), cheese (no additives), cream cottage cheese, ricotta, ice cream
Fats: saturated fats such as coconut oil, butter, ghee, and cocoa butter (in moderation, also extra virgin olive oil)
Protein Sources: Gelatin/collagen (bone broth, oxtail, pork feet), milk protein low-fat seafood (cod, shrimp, haddock), fresh liver (small amounts), eggs (limited; combine with lots of orange juice), lean meats (beef lamb not to often), shellfish/oysters (occasionally)
Vegetables: Well cooked root vegetables (potatoes, carrots, sweet potatoes, pumpkin, beets, bamboo shoots, zucchini, cucumbers, peppers, tomatoes (in moderation)
Other: coffee (with milk and sugar), salt, raw carrot

5. Foods to avoid
-All PUFAs (polyunsaturated fats): seed oils (sunflower, canola, soybean, corn oil), nuts, seeds, nut butters, fatty fish (salmon, etc.) fish oils
- Leafy greens and cruciferous vegetables (spinach, broccoli, cabbage)
-Grains and legumes: (wheat, oats, rice, beans, lentils)
- Fermented foods: (yogurt, sauerkraut, kombucha)
-Processed foods: fast food, fried items, additives, gums, etc
-Pork and poultry fat

6. His other beliefs
Sugar is protective: sugar from ripe fruits and sucrose provides quick energy, fills glycogen, lowers stress hormones, and protects against PUFA damage.
CO₂ as a key molecule: High CO₂ production dilates vessels, improves oxygen use, and is strongly anti-inflammatory. Low CO₂ signals stress.
Aspirin: Aspirin lowers inflammation, estrogen, serotonin, and free fatty acids. Ray Peat often used 1-3 g daily.
Serotonin and estrogen: both are stress hormones that promote inflammation and degeneration. Progesterone is protective.
Endotoxins: Gut endotoxins (LPS) cause systemic inflammation and slow metabolism. Raw carrot salad helps.
Pufa: PUFAs oxidize easily and damage metabolism long-term; saturated fats are much safer.

7. Health Advice & Other Teachings
Measuring metabolism: Check your morning body temperature (under tongue, ideal 36.8–37.2 °C) and resting pulse (75–90 bpm). Low values show poor thyroid function and high stress.
Breathing and CO₂ retention: Breathe calmly and not too deeply. Good CO₂ retention improves oxygen delivery and energy and reduces stress.
Light and circadian rhythm: get natural morning light and reduce blue light and NNEMF exposure in the evening.
Progesterone and thyroid hormones: Use natural progesterone (topical or oral) and thyroid medication when needed; both can raise metabolism and lower stress hormones.
Iron: Excess iron promotes oxidation and inflammation. Avoid iron supplements and donate blood if ferritin is high.
Lifestyle and stress: avoid intense exercise and chronic stress.